Peach Salad with Arugula, Basil, and Goat Cheese

By Suzanne Anderson June 30, 2023 29 mins read 119 Views

This peach salad is a celebration of summer with every bite. Peaches that are practically dripping in sunshine combine with creamy goat cheese, a Dijon Vinaigrette and a subtle bite from the Dijon Vinaigrette. This colorful peach recipe is easy to make and will be a favorite at your house.

This peach salad would be the food of summer in Italy. It's a delicious way to celebrate the summer bounty of the season, with aromatic basil and sweet peaches.

A strange pairing? You may think it's an unlikely combination, but I am sure that once you taste this sweet, tangy and creamy combo, you will fall in love.

Basil is a common Italian ingredient. Italy is one of the largest producers of peaches in the world, thanks to its mild climate and mineral rich soil.

Arugula adds a little peppery spice. The final touch is a crumbling goat cheese from Piedmont that's buttery and slightly pungent. Add a drizzle or two of honey and lemon vinaigrette to finish it off. welcome to Italy.

Table of Contents

Peach Salad Ingredients
Peach Salad Recipe
How to Cut a Peach
Peach Salad Variations
Making Ahead
What to serve with peach salad
Sweet and savory Summer Salad Recipes
Peach Salad Recipe with Basil and Goat Cheese

Peach Salad Ingredients

This recipe for peach salad is best served in summer when the peaches and basil are at their juiciest. Grab:

Arugula Arugula, a mustard weed that is commonly used as a salad green, is actually a weed in the Brassicaceae family. This recipe is a great way to use up arugula, which has sour and peppery flavors that stand out.
BasilGenovese Basil is probably the best-known Italian basil. Pesto, pasta sauces and pizza are all great places to use it. The minty and clovey notes are particularly noticeable in the greens of salads. You can use any large-leaf basil.
PeachesThis stone fruit comes in many colors and textures. This recipe calls for medium-firm yellow peaches that have a sweet flesh.
Red Onion:Red onion is perfect to eat raw as they are milder and sweeter than other varieties. It just so happens that the magenta color of these onions adds an amazing pop of colour to this salad.
Goat Cheese: Any goat cheese will do. Chevre is widely available in supermarkets. I prefer Tronchetto di Capra from the Piedmont area of Italy. The short aging process of this cheese reduces the pungent smell while adding a creamy texture to the salad.
WalnutsWalnuts have a mild taste so you can substitute them, but they add a nice crunch.
Vinaigrette : The Lemon and Honey dressing enhances and mimics the tartness of the cheese, arugula, and peaches. Dijon mustard adds a hint of spice and acts as an emulsifier to encourage the extra virgin oil and red wines vinegar stay together. Black pepper and salt enhance the flavor.

Peach Salad

This easy peach salad can be made in less than 20 minutes, and it tastes the best when eaten immediately after making. This recipe is easy to make and can be made just before you want to eat it. This peach salad is easy to make.

Prepare the vinaigrette:This delicious, but easy vinaigrette is a breeze to make. It is important to combine and emulsify the ingredients. Mix 2 tablespoons of lemon juice with 1 tablespoon of red wine vinegar. Add 6 tablespoons of olive oil and 1 teaspoon each Dijon mustard, 2 tablespoons of honey, and whisk until combined. To taste, season with 1/2 teaspoon kosher and black pepper.
Preparation of the peaches: Remove pits from 2 ripe peaches. Remove the onion's skin and then cut it into two halves. One half can be used for other things, such as Focaccia Sandwiches. Slice the second halves into 1/4 inch thick slices.
Arrange arugula with basil: Spread 2 cups of arugula in a shallow serving dish. Add 1/4 cup of loosely packed basil.
Arrange the peaches and onion evenly on top of the greens. Sprinkle 1/4 cup chopped walnuts and 2 tablespoons goat cheese over the greens.
Dress the salad: When ready to serve the salad, gently dress it with the vinaigrette. Or, you can dress each portion individually.
Taste the salad before serving:Because everyone has different tastes, you should taste it and make any necessary adjustments. A little extra salt or honey can make a big difference. Once dressed, serve immediately.

How to Cut a Peach

To slice a peach,hold the fruit so that its stem points upwards. Insert the paring knife in the flesh until you reach the stone. Stop turning the peach when you get to your original entry point. Pull the peach apart gently and twist if necessary.

To remove a stone from a peach with your thumb and forefinger, pinch and pull the pit out. Use a small spoon and scrape off any remaining stone to slice the peach. Use a small, straight knife to make lengthwise cuts of about 1/4-1/2 inches.

Peach Salad Variations

This dish is dominated by peaches and basil, so I suggest you try it if the two are in season. You may have to adjust the recipe a bit depending on what's available and when. Here are some ideas:

Arugula substitutes: Radicchio and dandelion leaves have similar peppery flavors. Baby spinach is a good milder alternative.
Substitutes: Ripe melon such as Tuscan style cantaloupe offers a sweet and fleshy flavor.
Substitutes to the Tronchetto Di Capra:Any mild goat cheese or feta cheese will pair well with the rest of the ingredients. Burrata cheese is an excellent choice if you want a cheese that has less acidity.
Other alternatives to walnuts include pecans, almonds, and pine nuts.
Add richness To add an extra layer creaminess to the salad, top it with some ripe avocado slices.

Making a Head

It is best to serve this salad immediately after making it. It comes together in minutes! Prepare the vinaigrette dressing 3 days ahead of time. Let it sit at room temp for 15 minutes before serving.

Photo credits: Andrea GRALOW

What to serve with peach salad

This peach dish is so full of flavors and textures, it's a meal by itself. It's not very filling, so adding a carb will help balance it.

Our favorite options include our simple lemon pasta or this Northern Italian chickpea pancake.

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Peach Salad With Basil and Goat Cheese

A simple salad with a variety of flavors and textures, including sweet, juicy peaches, goat cheese, onions, walnuts and fragrant arugula, is layered up using a combination of savory, crunchy, and tangy ingredients.

Salad Course

Cuisine Italian

Diet Gluten Free, Vegetarian

Cook Time 10 Minutes

Total Time 10 Minutes

Servings

Calories 326.6 Kcal

Candace Nagy Author

Ingredients

2 ripe yellow peaches, sliced
half small onion, thinly cut
2 firmly packed cups arugula
Cup basil leaves
2 Tronchetto de Capra cheese or any mild goat cheese crumbled
1/4 cup walnuts, roughly chopped

Dressing:

2 tablespoons lemon juice
1 tablespoon red wine vinegar
6 tablespoons extra virgin olive oil
1 teaspoon Dijon mustard
2 tablespoons honey
1/2 teaspoon kosher salt
Black pepper, to taste

Instructions

In a small mixing bowl, combine the honey, Dijon mustard and olive oil with the lemon juice. Set aside.
Layer the greens. In a shallow bowl or platter, layer the arugula with basil.
Add the rest of the ingredients. Arrange the peaches, walnuts, onions, and goat cheese evenly on top.
Finish and serve. Dress the salad according to your taste. Enjoy immediately.

Notes

The second half of the onion can be stored in your refrigerator for up to a week, in a sealed glass container. Use it for a cucumber tomato salad, focaccia or pickle.
Browse our shop for quality Mediterranean ingredients such as olive oil, honey, jams, and spices.

Nutrition

Carbohydrates: 19.5g

The Mediterranean Dish first published the recipe Peach salad with Arugula and Basil.

By: Candace Nagy
Title: Peach Salad with Arugula, Basil, and Goat Cheese
Sourced From: www.themediterraneandish.com/peach-salad/
Published Date: Fri, 30 Jun 2023 20:00:00 +0000

Frequently Asked Questions

Can I drink alcohol while on the Mediterranean diet

It is possible to drink moderate quantities of alcohol in the Mediterranean diet. You should limit your drinking to just one glass per day for men and 1 glass for women. Dry wines, beer and spirits made with only natural ingredients such brandy vodka, whiskey or gin are acceptable beverages. High sugar cocktails and heavy spirits should be avoided. A daily intake of water or herbal drinks can keep your body hydrated and reduce sugar cravings.

Can the Mediterranean Diet also be vegetarian?

Yes, the Mediterranean Diet is adaptable to vegetarianism. This eating style can be followed by vegetarians who omit meats such as red meat, poultry, fish, and other animal proteins. The Mediterranean Diet offers many plant-based protein options, including legumes as well as nuts and seeds. If necessary, healthy fats like olive oil and olives are added to help make up for the lack of protein. Tofu and soy yogurt are also options to increase vitamins and minerals in this diet. Some other ideas may include mashing beans over toast, adding nuts and seeds over salads or bowls, having hummus with vegetables for snacks throughout the day, or replacing ice cream with frozen banana slices for dessert options!

Is it possible to use extra virgin olive oil in place of regular olive oil?

You can substitute extra virgin olive oils for regular olive oil in the Mediterranean diet. Extra Virgin Olive Oil is better for its nutritional benefits and higher quality, but regular olive oil is still an option due to its mild flavor. Regular olive oils are great for everyday meals like roasting vegetables or making stir-fry dishes. This oil comes at a lower cost than EVOO. Others believe it might be better suited to high heat applications, such deep frying. It is important to remember that it doesn't contain as many nutrients or positive compounds than EVOO. Therefore, you should try to compensate for these benefits with other food items.

Is Banana allowed in Mediterranean Diet?

Yes, banana is allowed on the Mediterranean diet. Bananas are nutritious and low-calorie fruit that can provide beneficial dietary fiber, potassium, and vitamin B6. It can be used as a side dish or added to meals such as porridge, smoothies and salads. It could also be enjoyed as a snack with nut butter such as almond or peanut for added proteins. It may be beneficial to combine fruits like bananas with healthy fats such as nuts and seeds when following the Mediterranean diet. This will improve digestion and increase satisfaction while eating throughout the day.

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal is allowed on the Mediterranean Diet. Whole grains such as oats can be a good source for dietary fiber, iron, and magnesium. Oatmeal can be combined with blueberries, nuts and seeds or savory foods like eggs and cheese. Oatmeal is versatile and can be used in a variety of ways to help you make a healthy breakfast. It can be added into smoothies, made into protein bar, or eaten in its original form with almondmilk and other toppings for extra nutrition like gojiberries (cinnamon, chia and chia seeds), peanut butter, and cinnamon. Many countries in the Mediterranean region are fondly familiar with oatmeal, and many believe they can be used with this type of diet.

What should I be eating in a Mediterranean day?

The Mediterranean diet is rich in healthy fats, protein, and lots of fresh fruits, veggies, and whole grains. Healthy Mediterranean eating habits should include seven to ten servings of vegetables per day, and two to four 3-ounce portions of lean protein like chicken or fish. You can also eat healthy fats, such as olive oil or nuts, in moderate amounts. For a balanced diet, you should consume three to four servings of whole grain, such as quinoa barley, oats or barley each day.

It is also important to limit the intake of unhealthy foods such as added sugar, unhealthy fats and white bread. Avoiding dairy is a good idea. If you do want to include dairy, it should be done sparingly. Avoid eating fish more than three times per week due to potential mercury contamination. This can affect its nutritional value and cause it to be less nutritious if it is not planned for.

You can get the most out of your Mediterranean diet by planning meals. Make sure to pay attention to what ingredients are included in the dishes you choose.

Following a Mediterranean diet can be an enjoyable experience, as it incorporates delicious and nutrient-dense food items. High-quality proteins such a wild-caught salmon, grass-fed pork, and organic eggs are recommended to ensure healthy eating habits. Additionally, incorporate heart-healthy fats from nuts, olives, avocados, extra virgin olive oil, and coconut oil. Whole grains like quinoa, barley and oats should be included in your meals. Finally, limit unhealthy fats, added sugar, processed foods, starches, red meat, and processed meats.

Statistics

The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)
The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)

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What Does the Mediterranean Diet Do to Support Brain Health and Reduce Cognitive Decline?

Mediterranean diet is a diet that consists of eating a variety of whole foods, fruits, vegetables, legumes and nuts. Red meat and added sugar are not allowed. It has been linked with many health benefits including better brain health. Research shows that the Mediterranean Diet may reduce dementia risk and slow age-related cognitive loss. It may help with mood disorders, and provide protection against oxidative injury as it can protect against aging-related oxidative damages.

Several aspects of the Mediterranean diet support brain health and reduce cognitive decline. Consuming large amounts of antioxidant rich plant foods, such as fruits or vegetables, is one of the best ways to support healthy neurological functioning. Monounsaturated fats, such as olive oils, are important for maintaining healthy omega-3 levels. This is critical for brain health. Limiting processed carbohydrates can also help improve mental clarity. It stabilizes blood glucose levels throughout the day, and reduces inflammation related to chronic diseases like Alzheimer's and stroke.

A Mediterranean diet that includes plenty fresh fruits and vegetables, lean proteins like chicken or fish, whole grains, healthy fats like olive oil, red wine occasionally, and moderate dairy intakes like yogurt and cheese can help maintain adequate nutrition over time. It will also help with cognitive decline. Regular physical activity at a moderate intensity will help increase serotonin production which in turn supports mental well-being. These tips combined can help increase your chances of maintaining a good mental and physical health throughout life.